Slow on the updates and content this week. I've been a bit busier with work and prepping to travel out here for a race. The event should be interesting, I've never done an early season race w/so much winter prep so I'm curious how I'll hold up.
Boise is warm and dry, though the forecast is for cooler temps day of race, that will be good, but it's possible there may be wind on the bike, and that might not be good, just depends I guess!
I'm staying with an old friend in town and happy to have a nice comfy bed and a quiet place close to the race start.
Friday, May 30, 2008
Tuesday, May 27, 2008
Week of 5/25
Summary
Swim, five sessions
Bike, four sessions
Run, three sessions
S- 5, B- 4, R, 3
Mon-
Bike- 26miles, 1hr 35min
Tuesday
Swim- 3x300 (4.45, 4.40, 4.37) on 30 sec rest
Bike- 1hr 11min intervals- Z2 4x5min, 10x2min; 200-210w
Wednesday
Swim- Continous swim set. Mix of 500 paddles, some non paddle work and drills.
Track- 5x1000m on 200 recov, just a few tics under 2min (3.35-3.37, last 3.30) coming through 800 at 2.52-ish. L pace. Feeling tired all around but better in the legs.
Thursday-
Bike- 26 miles, 1hr 30min.. Steady pace to Bothell & back
Swim- about an hour after riding- 5x200 on 30sec. 3.00-3.02.. Feeling a bit sloggy but my economy is coming up for sure.
Friday-
Off. Traveling to North Central Oregon
Saturday-
Out in Pine Hollow
Run- 42min easy run around roads near Resv
Swim- Open water swimming, about 1 hour of continous swim, some at race pace.
Sunday-
Bike- Threshold intervals- 2x20min at wattage window 220-230. (5min rest in between). Not easy, but got it done.
Run- 42min steady run on Resv roads
Swim- Short open water swim near dusk 25min or so
Swim, five sessions
Bike, four sessions
Run, three sessions
S- 5, B- 4, R, 3
Mon-
Bike- 26miles, 1hr 35min
Tuesday
Swim- 3x300 (4.45, 4.40, 4.37) on 30 sec rest
Bike- 1hr 11min intervals- Z2 4x5min, 10x2min; 200-210w
Wednesday
Swim- Continous swim set. Mix of 500 paddles, some non paddle work and drills.
Track- 5x1000m on 200 recov, just a few tics under 2min (3.35-3.37, last 3.30) coming through 800 at 2.52-ish. L pace. Feeling tired all around but better in the legs.
Thursday-
Bike- 26 miles, 1hr 30min.. Steady pace to Bothell & back
Swim- about an hour after riding- 5x200 on 30sec. 3.00-3.02.. Feeling a bit sloggy but my economy is coming up for sure.
Friday-
Off. Traveling to North Central Oregon
Saturday-
Out in Pine Hollow
Run- 42min easy run around roads near Resv
Swim- Open water swimming, about 1 hour of continous swim, some at race pace.
Sunday-
Bike- Threshold intervals- 2x20min at wattage window 220-230. (5min rest in between). Not easy, but got it done.
Run- 42min steady run on Resv roads
Swim- Short open water swim near dusk 25min or so
Wednesday, May 21, 2008
Tuesday, May 20, 2008
Monday, May 19, 2008
Week of 5/18
Week of 5/18
Good, solid week.
Swim- 4
Bike-4
Run-4
Monday-
Indoor long spin on 200-210w. 1hr 15min
Tuesday-
Swim- lunchtime swim. 5x200
Bike-Z3 & Z4 intervals. example z4 4min then z3 8min, no stopping x2. 230-240 on z4, 195-210w on z3
Wednedsay-
Swim- lunchtime swim. Mainset 300,200,100x2 on 30sec rest. (4.45, 3.04, 1.27 & 4.40, 3.05, 1.28)
Track session-
(600,500,400), (600, 500,400,300) (600,500,400) w/100m float jogs. Still recovering a bit from Sunday’s Half Marathon. Workout was at L pace, ran in the L window, but was a touch slow on 400m (as compared to last week). About 5.40-ish pace for all, so about 1.22's through the 400 which should be a trot, and it basically was.
Thursday-
Today was a bit odd, I tossed and turn most of the night. I have some unresolved planning around the season, and work, and the next few weeks all feature some hard training, traveling, and racing. I went to bed at a decent hour but it was just that really unrestful sleep I sometimes have and I was shot. I skipped a morning run and late afternoon bike.
Run- As you might guess it was really, really slow. The upside is that I felt much better afterwards. 60min plus.
Friday-
Run- wakeup run. 41min easy on BG, it was sunny!
Bike- 45 miles, 2hr 24min
Swim- Mainset- 3x300 (4.32, 4.37, 4.28)- whoops after running & biking the intent was just to get in the pool and take it easy, still it felt "easy" meaning somewhere around Z3. I was used to flogging myself all last year and that's what I thought swimming was all about, apparently not when you're busy trying to build endurance. :)
Saturday-
Bike- 85 miles z2 ride. 5hrs 40min
Sunday-
Swim- Mainset- 5x200 on 30sec rest, 3.01-3.04 felt pretty hard after yesterday
Swim- Went to Idyllwood Park to do a tiny bit of open water swim and test out the new suit, cold water, but good practice
Run- 61min steady/easy run on BG
Good, solid week.
Swim- 4
Bike-4
Run-4
Monday-
Indoor long spin on 200-210w. 1hr 15min
Tuesday-
Swim- lunchtime swim. 5x200
Bike-Z3 & Z4 intervals. example z4 4min then z3 8min, no stopping x2. 230-240 on z4, 195-210w on z3
Wednedsay-
Swim- lunchtime swim. Mainset 300,200,100x2 on 30sec rest. (4.45, 3.04, 1.27 & 4.40, 3.05, 1.28)
Track session-
(600,500,400), (600, 500,400,300) (600,500,400) w/100m float jogs. Still recovering a bit from Sunday’s Half Marathon. Workout was at L pace, ran in the L window, but was a touch slow on 400m (as compared to last week). About 5.40-ish pace for all, so about 1.22's through the 400 which should be a trot, and it basically was.
Thursday-
Today was a bit odd, I tossed and turn most of the night. I have some unresolved planning around the season, and work, and the next few weeks all feature some hard training, traveling, and racing. I went to bed at a decent hour but it was just that really unrestful sleep I sometimes have and I was shot. I skipped a morning run and late afternoon bike.
Run- As you might guess it was really, really slow. The upside is that I felt much better afterwards. 60min plus.
Friday-
Run- wakeup run. 41min easy on BG, it was sunny!
Bike- 45 miles, 2hr 24min
Swim- Mainset- 3x300 (4.32, 4.37, 4.28)- whoops after running & biking the intent was just to get in the pool and take it easy, still it felt "easy" meaning somewhere around Z3. I was used to flogging myself all last year and that's what I thought swimming was all about, apparently not when you're busy trying to build endurance. :)
Saturday-
Bike- 85 miles z2 ride. 5hrs 40min
Sunday-
Swim- Mainset- 5x200 on 30sec rest, 3.01-3.04 felt pretty hard after yesterday
Swim- Went to Idyllwood Park to do a tiny bit of open water swim and test out the new suit, cold water, but good practice
Run- 61min steady/easy run on BG
Tuesday, May 13, 2008
Kirkland Half Marathon race report...
Actually, not much to report, approached it as a long run time trial.
I had no idea the course was so hilly so a *really* fast run was out of the question. There was only a small portion of the course where I might have gained back some of the time I lost on hills.
Pretty happy with it as though, managed 5.45-6min a mile on the flats, looks like things are on track.
Might try to get some pics up when they are posted.
I had no idea the course was so hilly so a *really* fast run was out of the question. There was only a small portion of the course where I might have gained back some of the time I lost on hills.
Pretty happy with it as though, managed 5.45-6min a mile on the flats, looks like things are on track.
Might try to get some pics up when they are posted.
Monday, May 12, 2008
Escape from Alcatraz fast approaching, Tri Cal Video
Almost a year ago I jumped into the frigid water of San Francisco Bay, I still can't believe the epic-ness of that swim, it is still fairly surreal thinking about the ferry taking us to Alcatraz Island, being so close to it..
The season is on.
The season is on.
Sunday, May 11, 2008
Week of 5/11
Summary:
Swim 4
Bike 4
Run 5
Monday
Run- 60min even on BG- warm enough to run sans shirt.
Swim- Session at Mercer Island Pool w/ECMT. Mostly drills, and some short rest 100s.
Tuesday-
Run- Easy 31min jog to RTC on BG.. Feeling fine.
Bike- Intervals. Longer Z3/2 blended intervals 220-230w, 6-8min and a handful of 1min Z5 intervals 330watts.. Good session. Longer stuff simulates a hard sustained half-iron pace, and the short Z5 simulate the sort of power and time you might use climbing a hill while still maintaining speed.
Wed-
Bike- early morning 30min spin the legs out ride.
Swim- lunchtime swim. 5x200 on 30 sec, 3.01-3.04
Track- 1 mile, 1200, 800, 400 (5.42, 4.12, 2.44, 72).. Felt so much better than last week, these felt crisp, legs felt fresh.
Thurs-
Bike- 46 miles, 2hr 48min. Z2 effort ride, low wattage.
Friday
Swim- lunchtime swim. 6x200 on 30 sec (2.58, 3.01, 3.04, 3.04, 3.04, 3.01)
Run- 45min jog after work on BG, felt good, kept it under control
Saturday
Bike- very easy 26mi, 1hr 30min, Z1/2 wattage, 134w; capped it at easy effort, couple of 2min/3min blow the rust out of legs spins but that was it.
Swim- mix of drills, some continous swim and paddle work.
Sun-
Run- Kirkland Half Marathon: 6.19's. 1.23-ish very hilly course, more later.
Swim 4
Bike 4
Run 5
Monday
Run- 60min even on BG- warm enough to run sans shirt.
Swim- Session at Mercer Island Pool w/ECMT. Mostly drills, and some short rest 100s.
Tuesday-
Run- Easy 31min jog to RTC on BG.. Feeling fine.
Bike- Intervals. Longer Z3/2 blended intervals 220-230w, 6-8min and a handful of 1min Z5 intervals 330watts.. Good session. Longer stuff simulates a hard sustained half-iron pace, and the short Z5 simulate the sort of power and time you might use climbing a hill while still maintaining speed.
Wed-
Bike- early morning 30min spin the legs out ride.
Swim- lunchtime swim. 5x200 on 30 sec, 3.01-3.04
Track- 1 mile, 1200, 800, 400 (5.42, 4.12, 2.44, 72).. Felt so much better than last week, these felt crisp, legs felt fresh.
Thurs-
Bike- 46 miles, 2hr 48min. Z2 effort ride, low wattage.
Friday
Swim- lunchtime swim. 6x200 on 30 sec (2.58, 3.01, 3.04, 3.04, 3.04, 3.01)
Run- 45min jog after work on BG, felt good, kept it under control
Saturday
Bike- very easy 26mi, 1hr 30min, Z1/2 wattage, 134w; capped it at easy effort, couple of 2min/3min blow the rust out of legs spins but that was it.
Swim- mix of drills, some continous swim and paddle work.
Sun-
Run- Kirkland Half Marathon: 6.19's. 1.23-ish very hilly course, more later.
Thursday, May 8, 2008
Good piece of strategic running
Macca describes a nearly flawless run strategy to knock off a competitor, pretty much text book.
Wednesday, May 7, 2008
Kirkland Half Marathon this weekend...
Doing it as a "knock off some more rust" event... I have no idea what the course is like, but have been told that it's moderately hilly.. Shooting for a low 6 min pace, and a finishing time commensurate with that.
As it is, I was moderately surprised w/my track session last week, while it felt fine, it was certainly slower than anything I'd done in Jan/Feb time-frame; clearly a result of much more cycling, and there isn't much I can do about that, I can't lose on bike power for a set of mildly snappier legs.
Ideally we'll see L pace come slowly down, hopefully more in line with 3hr marathon pace; I guess technically it is now, but I can't operate at those speeds for longer than 30k, so we'll work on really plumbing the system for efficiency.
As it is, I was moderately surprised w/my track session last week, while it felt fine, it was certainly slower than anything I'd done in Jan/Feb time-frame; clearly a result of much more cycling, and there isn't much I can do about that, I can't lose on bike power for a set of mildly snappier legs.
Ideally we'll see L pace come slowly down, hopefully more in line with 3hr marathon pace; I guess technically it is now, but I can't operate at those speeds for longer than 30k, so we'll work on really plumbing the system for efficiency.
Tuesday, May 6, 2008
Are Bejing Olympic Sponsorships a Waste?
A friend forwarded an article (below), these are my off the cuff reactions:
What strikes me is that the Olympics, like the Superbowl certainly falls into the "silo" model of marketing, capture alot of eyeballs, but who knows whether you are getting to the consumers who are most likely to buy your product.
I don't know how sophisticated Chinese consumers are (and what metric you use to measure that), but I guess the counter-point would be that, although they may not know who the actual apparel sponsor is (Nike vs. Adidas) hopefully they'd poll consumers and find out during the games if the advertising was changing those impressions.
I guess part of that counter point is that the immediate impact/benefit what-have-you for Lenovo, Adidas, et al would be less important than, say, getting market pentration, brand recognition and hopefully for those western brands, reap benefits down the line?
Either way, it was a pretty provocative article. A less provocative argument might be "Low Roi on Advertising Dollars for Bejing Games sponsor" but I think it'd be easier to argue that.
Anyhoo, I've always thought the advertising dollars for Olympic Games & Superbowl were dangerous dollars spent.
If you are Coke or Pepsi it's not going to make or break you, but I think there is a history of interent startups spending almost their entire annual budget, then the Superbowl ad stunk- or maybe I'm dreaming that up !
http://www.forbes.com/opinions/2008/04/23/china-olympics-sponsors-oped-cx_sre_0424olympics.html
What strikes me is that the Olympics, like the Superbowl certainly falls into the "silo" model of marketing, capture alot of eyeballs, but who knows whether you are getting to the consumers who are most likely to buy your product.
I don't know how sophisticated Chinese consumers are (and what metric you use to measure that), but I guess the counter-point would be that, although they may not know who the actual apparel sponsor is (Nike vs. Adidas) hopefully they'd poll consumers and find out during the games if the advertising was changing those impressions.
I guess part of that counter point is that the immediate impact/benefit what-have-you for Lenovo, Adidas, et al would be less important than, say, getting market pentration, brand recognition and hopefully for those western brands, reap benefits down the line?
Either way, it was a pretty provocative article. A less provocative argument might be "Low Roi on Advertising Dollars for Bejing Games sponsor" but I think it'd be easier to argue that.
Anyhoo, I've always thought the advertising dollars for Olympic Games & Superbowl were dangerous dollars spent.
If you are Coke or Pepsi it's not going to make or break you, but I think there is a history of interent startups spending almost their entire annual budget, then the Superbowl ad stunk- or maybe I'm dreaming that up !
http://www.forbes.com/opinions/2008/04/23/china-olympics-sponsors-oped-cx_sre_0424olympics.html
Monday, May 5, 2008
Week of 5/4
Swim 4
Bike 5
Run 4
Monday-
Active recovery day.
Run- 32min
Tuesday-
Bike-
1hr 12min Intervals Mainset- 4x4min 200w, 4x3 @ 230-240w, 4x2 240-250w, 2x1min 330+w
Swim-
Mainset- 3x300 (easy to mod) 4.45, 4.50. Last 300 cut short as pool was closing, 200 in 3.08.
Wed-
Run- Mid afternoon out & back on the BG. 42min; legs a bit heavy from bike intervals yesterday
Bike- 55min of Carmichel bike intervals; L3-ish, 230-240w in aerobars.
Thurs-
Run- little jog in the morning 42min
Bike- Sunny ride on the BG, 1hr 32min
Friday-
Swim- Lunch time-Back in the pool, boiler plate workout but water was warm. Mainset-400,300,200,100 (6.20, 4.40, 3.05, 1.28)
Run- Track workout: 600, 800, 1000, 1000, 600, 800. L pace, aiming for 5.40mile pace. (2.02, 2.50, 3.38, 3.37, 2.03, 2.50). Suppose I felt o.k.; prolly a little slogged from previous work in the week.
Sat-
Swim- Mainset- 500 easy (no time on this as I was too stupes to look) 5x200 (3.02-3.05) on 20sec rest
Bike- 45 miles (?).. Don't have ride data in front of me. 2hr 30m; 170w avg; drizzly the whole ride, had rain cape on for the whole thing; Route was 1 lap of Lk Samm, then out and back to Bothell.
Sun-
Bike- A sunny, dry ride. 38miles, 2hr 14min, Carnation Valley, thinking 170w avg as well, not near the compu w/the ride data.
Swim- One hour between bike & swim, grabbed some food, recov beverage, hit the pool. Mainset- 2x500 (7.52, 8.02) 2x200 (3.05, 3.05)- pretty tired, but these were suppossed to be "slow" but more like, "o.k., I can do this all day" sort of pace.
Bike 5
Run 4
Monday-
Active recovery day.
Run- 32min
Tuesday-
Bike-
1hr 12min Intervals Mainset- 4x4min 200w, 4x3 @ 230-240w, 4x2 240-250w, 2x1min 330+w
Swim-
Mainset- 3x300 (easy to mod) 4.45, 4.50. Last 300 cut short as pool was closing, 200 in 3.08.
Wed-
Run- Mid afternoon out & back on the BG. 42min; legs a bit heavy from bike intervals yesterday
Bike- 55min of Carmichel bike intervals; L3-ish, 230-240w in aerobars.
Thurs-
Run- little jog in the morning 42min
Bike- Sunny ride on the BG, 1hr 32min
Friday-
Swim- Lunch time-Back in the pool, boiler plate workout but water was warm. Mainset-400,300,200,100 (6.20, 4.40, 3.05, 1.28)
Run- Track workout: 600, 800, 1000, 1000, 600, 800. L pace, aiming for 5.40mile pace. (2.02, 2.50, 3.38, 3.37, 2.03, 2.50). Suppose I felt o.k.; prolly a little slogged from previous work in the week.
Sat-
Swim- Mainset- 500 easy (no time on this as I was too stupes to look) 5x200 (3.02-3.05) on 20sec rest
Bike- 45 miles (?).. Don't have ride data in front of me. 2hr 30m; 170w avg; drizzly the whole ride, had rain cape on for the whole thing; Route was 1 lap of Lk Samm, then out and back to Bothell.
Sun-
Bike- A sunny, dry ride. 38miles, 2hr 14min, Carnation Valley, thinking 170w avg as well, not near the compu w/the ride data.
Swim- One hour between bike & swim, grabbed some food, recov beverage, hit the pool. Mainset- 2x500 (7.52, 8.02) 2x200 (3.05, 3.05)- pretty tired, but these were suppossed to be "slow" but more like, "o.k., I can do this all day" sort of pace.
Sunday, May 4, 2008
Thursday, May 1, 2008
Shoutout to Movin Shoes and Clarence Z...
If you're ever in San Diego and you need some great technical running apparel and/or running shoes you must stop in to one of the Movin Shoes stores.
Major props to Clarence Zachow for sourcing (and sending) some great technical shorts for me, he definitely made my season, and I will be running in them all the way through my training to Ironman Canada.
Here are those locations:
6105 Lake Murray Blvd
La Mesa, Ca 91942
619-466-1656
1892 Garnet Ave
San Diego, Ca 92109
858-373-2310
897 S. Coast Hwy 101
Encinintas, Ca 92024
760-634-2353
9975 Carmel Mt. Road
San Diego, Ca 92129
858-484-2183
Major props to Clarence Zachow for sourcing (and sending) some great technical shorts for me, he definitely made my season, and I will be running in them all the way through my training to Ironman Canada.
Here are those locations:
6105 Lake Murray Blvd
La Mesa, Ca 91942
619-466-1656
1892 Garnet Ave
San Diego, Ca 92109
858-373-2310
897 S. Coast Hwy 101
Encinintas, Ca 92024
760-634-2353
9975 Carmel Mt. Road
San Diego, Ca 92129
858-484-2183
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